Lowering blood pressure naturally at 60 and above involves adopting healthy lifestyle
habits. Here are some effective ways:

1. Diet Adjustments (DASH Diet)

Focus on: Fresh fruits and vegetables (e.g., leafy greens, berries, bananas). Whole grains, nuts, and seeds.
Lean proteins (fish, poultry, legumes).Low-fat dairy.
Avoid/Limit: Salt (no more than 1,500 2,300 mg/day).
Processed foods high in sodium, trans fats, and added sugars.
Increase potassium intake to balance sodium (e.g., sweet potatoes, spinach, beans).

2. Regular Physical Activity

Aim for 150 minutes per week of moderate-intensity exercise.
Good options include: Walking, Swimming, Cycling, Strength training (helps reduce
systolic BP).

Consider yoga and tai chi for relaxation and blood pressure management.

3. Weight Management

Even losing 5 10% of body weight can significantly lower blood pressure.
If you weigh 90 kg, setting a goal to lose 4.5 9 kg might help reduce your BP.

4. Reduce Stress

Practice mindfulness, deep breathing, and meditation.
Stay socially connected and engage in enjoyable activities.

5. Sleep Hygiene

Poor sleep can raise blood pressure.
Aim for 7 8 hours of quality sleep per night.
Address sleep apnea if present.

6. Limit Alcohol & Stop Smoking

Alcohol: No more than 1 drink/day for women or 2 drinks/day for men.
Smoking: Quitting improves blood pressure and overall cardiovascular health.

7. Stay Hydrated

Drink plenty of water. Dehydration can lead to higher blood pressure.

Full story: https://www.quora.com/At-age-60-and-above-what-are-the-best-ways-to-lower-blood-
pressure-without-medication

Mike Dippel

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